19-20 (9)

 

CARDIO & ABS

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

 

 

  • CRUNCHES: 3 SETS x 15 REPS

  • Lay down on your back
  • Plant your feet on the floor,hip-width apart
  • Bend your knees and place your arms below your head
  • Contract your abs and inhale
  • Exhale and lift your upper body,keeping your head and neck relaxed
  • Inhale and return to the starting position

 

 

  • OBLIQUE V-UPS: 3 SETS x 15 REPS E/S

  • Lie on your side with both legs extended, your feet stacked, place one palm of your hand on the floor, and the other touching your head

  • This is the starting position

  • Lift both legs toward the ceiling and your torso and arm toward your right knee so that your torso and legs form a “V” Pause, contract your obliques as hard as you can, and then slowly return to the starting position

  • Repeat reps as instructed

 

 

  • PUSH-UP KNEE TO ELBOW: 3 SETS x 15 REPS E/S

  • Get down into the push-up position
  • Begin the exercise by performing a push up while simultaneously raising your right knee to your right elbow
  • Return right foot back to the floor
  • Repeat step with your left leg
  • Continue reps as Instructed

 

 

  • RUSSIAN TWIST: 3 SETS x 15 REPS E/S

  • Root into your sit bones as you lift your feet from the floor (keep feet down on the ground if you are a beginner)

  • Keeping your knees bent

  • Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs

  • Use your abdominals to twist to the right, then back to center, and then to the left

  • This is 1 repetition

  • Do as many reps instructed

 

 

  • OBLIQUE LEG RAISES: 3 SETS x 8-10 REPS E/S

  • Grip the pull-up bar with an overhand grip, your thumbs wrapped around the bar to improve stability
  • Have your arms shoulder-width apart
  • Engage your upper back and keep your chest up
  • Exhale as you lift your feet up to the right side, raising your bent legs to your side
  • Tilt your pelvis slightly back while engaging your abs and hip flexors to bring your legs up
  • Raise your legs to your chest Inhale lowering your legs back down slowly until they return to the starting position
  • Repeat reps as instructed